Start Strong 1.0 Novice

$179 $129

Start Strong is a 12-week novice program designed specifically for women who are brand new to strength training or returning after time away. This plan provides a safe, structured introduction to lifting with step-by-step guidance, audio cues, and full-length follow-along workout videos to support proper form and confidence from day one.

This beginner-friendly program progresses through four 3-week phases that introduce Circuit Training and Supersets to build foundational strength, muscular endurance, and movement proficiency. Across 12 weeks, you’ll complete 3 full body strength sessions, 2 cardio sessions, and 2 mobility sessions each week, creating a balanced routine that supports progress, recovery, and consistency. The structured progression ensures you learn technique safely while gradually increasing intensity to prepare you for more advanced training plans in the future.

You can complete this program at home with minimal equipment (Swiss ball, dumbbells, short and long resistance bands. Optional equipment includes a flat bench). This plan is perfect for beginners with no current injuries who are ready to build movement literacy, strength, and improve their cardiovascular fitness.

• 3 full body strength days + 2 cardio days + 2 mobility sessions


• Includes follow-along full-length workout videos


• Average workout time: 45–60 minutes


• 12 weeks total

As with any exercise program, you should have clearance from your medical provider to perform the workouts. This is especially important if you have low bone density or any medical condition that may limit the safety of performing these exercises.